Travel workouts that survive a work trip: a 20-minute session, an 8-minute floor, hotel-room versions of five movements, and a rule for which one to run.

Weight training at home for ladies as an actual plan: five movements, two days a week, a rule for adding load, and a floor version for bad weeks.

Everyone tells you to start slow and stay consistent. Nobody tells you what to do on Monday. Here is the plan: three weeks, four movements, about twenty